How Lack of Sleep Affects Weight

How Lack of Sleep Affects Weight

It’s no secret that lack of sleep is bad for your health. However, not everyone knows that, in addition to dull complexion and fatigue, a careless attitude to precious night hours of rest also leads to weight gain.

Let’s find out why sleep deprivation can cause overeating and how to fight uncontrolled appetite after a sleepless night.

What scientists say

The latest study in this area was published in the European Journal of Clinical Nutrition. Experts from the authoritative publication found that people who do not get enough sleep eat an average of 385 kcal more the next day (this is the approximate energy value of a medium-sized hamburger or glazed donut).

If a person regularly does not have a good night’s sleep, then extra calories inevitably lead to weight gain. The researchers also found that those participants in the experiment who did not sleep, choose foods with a higher fat content, ignoring protein and complex carbohydrates.

Why lack of sleep leads to overeating

The authors of the study link increased appetite after a sleepless night with the work of hormones, such as leptin and ghrelin, which are responsible for feeling full and hungry.

If the body did not have time to recover overnight, then the next day, caloric and not the most useful food seems much more attractive than usual, respectively, it is harder to resist.

How to eat if you do not get enough sleep

The Journal of Obesity has published a menu for those who can’t afford 7-9 hours of sleep, but still want to stay in shape.

So, what to eat on days when you haven’t slept:

Whole-grain foods with a low glycemic index:

  • brown rice
  • quinoa
  • oatmeal

Healthy fats:

  • nuts
  • seeds
  • avocado
  • fish
  • vegetable oil

Balanced dishes:

  • bread with peanut paste
  • toast with turkey and avocado
  • salmon with vegetables

Experts also advise not to deny yourself the little tips: if you want, you can eat a piece of chocolate or cookies – it will help reduce stress and prevent overeating.

Picture Credit: Pexels

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